Archive for category: Nutrition & recipes

This Chocolate Protein Ball Recipe is a life-saver when you are trying to cut sugar. They are so delicious and have become a favourite at home with my husband and Koji, among friends and also with my students! These Chocolate Protein Balls are also vegan, gluten-free, soy-free with no added sugar! Rich in antioxidants (cocoa) and healthy omega fats,  one of these makes a perfect snack or dessert.

Chocolate Protein Ball Recipe

Koji loves these Chocolate Protein Balls! They were my valentine gift to Koji, Arturo, and my friend Natalie.

Ingredients*

• 2 cups Granola – not sweet – just toasted oats and seeds basically
• 4-5 scoops Chocolate Vegan Protein Powder from Arbonne International
• 1/3 cup Almond butter or tahini
• 1/32 cup Coconut oil 
• 1/4 tsp  Himalayan Rock Salt or Sea Salt
• 1/4 cup Raw Cocoa Nibs
• 2 tbsp + 1/3 cup  Cocoa powder

Directions

1. Prepare a medium-large mixing bowl, a plate, and a small bowl;
2. Add 1/3 cup of cocoa powder to the small bowl. You will use these to dust the protein balls at the end;
3. Using your (clean) hands, mix all the ingredients together (except 1/3 cup of Cocoa Powder) until sticky;
4. Then roll into balls and roll each protein ball with cocoa powder  — This step is essential if you don’t want your protein balls to look like poop!
5. Place the protein balls on a plate and let them harden in the in the fridge;
6. Enjoy these little beauties with hot or iced tea.

*Why these ingredients?

Raw chocolate/cocoa is rich in vitamins and minerals (magnesium, iron, flavonoids, phosphorous and calcium) and also high in antioxidants. So good for us. (Buy only organic and fair trade.  The commercial chocolate industry has one of the worst reputations for using child slavery in the world. In 2014, the International Labour Organization, commissioned by the UN, documented over 2 million children forced to work in inhumane conditions on cocoa farms in West Africa alone. Buying certified fair trade chocolate ensures that the labourers used in the cultivation and production of the chocolate were paid fair wages, worked in decent conditions and were of proper working age.)

Arbonne Essentials Protein Shake is fantastic. It is certified kosher, gluten-free, non-GMO, allergen-free and approved by the Banned Substance Control Bureau (BSCB). Per serving, it features 20 grams of easy to digest protein derived from peas, brown rice, and cranberries. (I know who knew cranberries were full of protein!) The Arbonne Protein also supplemented with 20 vitamins and minerals and has 14 grams of carbohydrates, 9 grams of sugar (less than sugar found in a green apple). I like it because it has a very smooth, creamy texture which is rare in protein powder.

Coconut Oil is arguably the healthiest fat on the planet. It has anti-inflammatory properties and contains healthy saturated fat that increases the good HDL cholesterol in the body. This is believed to be highly therapeutic for the heart and digestive system. The type of fats contained in coconut oil assimilate much quicker than other fats, so it can be more easily converted into energy and therefore, not really stored as fat. It is also antimicrobial and antifungal, so it can be used to treat Helicobacter pylori (H. pylori) of the stomach, candida overgrowth, yeast infections, urinary tract infections as well as gum disease and tooth decay! (Dr. Axe, ND, has a great article on coconut oil on his website. Click here for more)

Himalayan Rock Salt has become very popular lately. It is pink in color and often sold in larger crystal form. Mined in  Punjab region of Pakistan, close to the Himalayas, this salt is considered the cleanest salt in the world and most beneficial because it has the highest mineral compounds. It contains 84 minerals and trace elements, including calcium, magnesium, potassium, copper and iron, all essential nutrients for your nervous system. This trace minerals also support the kidneys, help to regulate water metabolism in the body. You could say that Himalayan Salt is like the whole foods version of regular table salt. Sea salt is good too because it also contains are large range of other minerals beyond sodium. In this recipe, salt is used to enhance the sweet taste and balance the bitter flavour of the raw chocolate.

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I am not into fussy food/meal prep and I don’t like spending lots of time in the kitchen, but being pregnant, I especially need nutrient dense food. I love this Kamut Blueberry Scone recipe*! It is easy and amazing! The scones are very impressive, delicious and could be great for breakfast, brunch or afternoon tea.

Aren’t these Kamut Blueberry-Lemon scones pretty? Perfect to #nourishthemama :)

Ingredients: 

• Kamut flour (or gluten-free all purpose) – 3 cups
• Oats- 1/2 cup (use minute or quick cook oats)
• Baking powder – 2 tbsp (heaping)
• Maple sugar or other dry sweetner – 2 tbsp
• Sea salt – 1 tsp
• Coconut oil  1/2 cup – cold (in solide form)
• Lemon zest from the whole fruit
• Blueberries 1 1/2 cups – frozen ok
• Organic eggs – 1 for batter, 1 for glaze*
• Almond milk or other milk of choice ~ 1 1/4 cup

Directions:

Preheat oven to 400°F/200°C and grease baking sheet with coconut oil.

Sift kamut flour into a large bowl and add oats, baking powder, maple sugar and salt. Next, mix (cold) coconut oil into flour mixture with your fingers until it looks like coarse breadcrumbs. Then add in lemon zest & blueberries (even if they are still frozen).

In a measuring cup, beat one egg and add enough milk to reach about 1 1/4 cup (300ml). Then, make a hole in middle of the flour mixture and pour in the milk/egg. Use a fork to slowly stir flour and milk together. Finish mixing by with your hands, creating a dough – add milk or flour as needed to achieve the right consistency.

On a clean & lightly floured surface, pat the dough into an oval shape that’s about 1.5″ or 3 cm tall. Now use a small glass to cut out rounds, and place them on greased baking sheet.

Once scones ready to be baked, glaze the top of each round with beaten egg or egg white and sprinkle a little dry sweetener on top.

Bake scones for about 15 to 20 mins or until lightly golden – test with a fork.

#NourishtheMama and everyone in the family by serving these beauties warm with jam, almond butter and/ or ghee.

* I adapted this recipe from one found on foodloveswriting.com.
**I am pretty sure you can make a vegan version with egg replacer.

Related articles:

• Pregnancy Announcement : Biggest Surprise
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• Recipe: Gluten-free Vegan Pancakes
• Recipe: Best ever Vegan Banana Muffins
• Recipe: Dhal & Pitta Spice blend

If you need some inspiration for breakfast, our Morning Yoga by the Lake students shared a few of their favourite breakfast recipes.  Bon appétit!

Sunshine Oatmeal – Prepared by Carlo Kuhlenschmidt

The inspiration for this recipe came to me during the MYBL practice!
I have a sweet tooth, and I always make a sweet or rich steelcut oatmeal recipe. Two of my     faves are   maple, pecan and raisins, or “PB&J” oats! Yasmin mentioned she doesn’t particularly enjoy sweet foods in the morning, which got me thinking: “Does oatmeal always have to be sweet?” That evening, with that thought in mind, and looking at what I had in the fridge and pantry, I came up with this new favourite! Credit to my friend Kat who helped me come up with the recipe’s name when she tried it and said: “Mmmm, tastes sunny!”It was meant to be. Sunshine Oatmeal + Morning Yoga by the Lake.

Ingredients (Serves 2-3):
– 1/2 cup of steelcut oats
– 1+1/2 cup of filtered water
– Pinch of sea salt
– 1.5 TBSP of coconut oil
– half a large ripe banana, or 1 small ripe banana
– 1-1.5 TBSP of fresh lemon juice
– lemon zest of 1/2 a lemon
– 3 TBSP of unsweetened shredded coconut
– 2 TBSP of goji berries + 3-4 TBSP of filtered water

1. Place goji berries in a small bowl and cover with 3-4 TBSP of water. Set aside. This makes the goji more plump and tender
2. In a small-medium pot, bring water to a boil
3. Add steel cut oats and pinch of sea salt; bring back to a boil, stir with a wooden spoon
4. Lower the heat to medium, or a slow rolling boil. Cook uncovered for 15-18 minutes. Only stir occasionally, allow the oats to simmer. Turn the heat lower if the oats appear to be drying too fast. Cook the oats more for softer, well done, or less for chewier, more texture.
5. Slice banana into half-inch pieces and add them to oats. Thoroughly mash and mix it in with the oats using wooden spoon.
6. Remove from heat. Stir in the lemon juice and lemon zest. If oats are too sour for your taste, sparingly add either raw sugar, coconut sugar, or agave syrup
7. Stir in the coconut oil
8. Drain excess water from goji berries bowl. Garnish oats with goji berries and shredded coconut
Enjoy hot or cold! It’s refreshing on a hot, summer morning!

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Zucchini Spice Muffins – Prepared by Sue Snyder

Yield: 24 large muffins

Ingredients:
– 1/2 cup unsalted butter (vegan option: ½ cup coconut oil)
– 1 ½ cup coconut sugar or organic cane sugar
– 3 large eggs (or vegan egg replacer)
– 2 teaspoons vanilla extract
– 3 cups grated zucchini
– 3 cups whole wheat pastry flour (or gluten-free flour blend)
– 1 1/2 teaspoons baking soda
– 1/2 teaspoon baking powder
– 1 teaspoon salt
– 1 teaspoon cinnamon
– 1 tablespoon garam masala
– ½ teaspoon turmeric
– 1 cup chopped walnuts
– 1/3 cup black chia seeds (or poppy seeds)
– Zest of one lemon

1. Preheat oven to 350 F. Grease or line muffin tins. Beat butter or oil until fluffy, add, sugar, beat again. Add eggs, one at a time. Add vanilla, and then fold in zucchini.
2. In a separate bowl, mix flour, baking soda, baking powder, salt, spices. Mix well. Add dry ingredients to wet ingredients in two additions, stirring between additions. Do not overmix! Fold in nuts, seeds, and lemon zest. Divide batter between muffin tins and bake 25- 30 mins.
3. This makes a big batch! Consider freezing half for later or cutting the recipe in half.
Adapted from: http://www.101cookbooks.com/archives/my-special-zucchini-bread-recipe-recipe.html

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Recette de salade de fruits – Prepared by Laur Fugere

Ingredients:
– Petits fruits de votre choix: Bleuets, framboises, fraises coupées, raisins etc…
– Un quart de tasse de petits morceaux d’anis (au choix)
– Menthe fraîche
Sauce:
– Une ou deux cuillerée à table de sirop d’érable
– Une ou deux cuillerée à table de brandy ou autre alcool fort de votre choix
– Un soupçon de vinaigre balsamique très bonne qualité
– Un soupçon de sel
– Ajoutez un peu d’eau pour mélanger et adoucir les saveurs

Laissez macérer pendant quelques heures au frais